January 4, 2019 Steven Barnes

Friday Flex

CROSSFIT

S&P Cycle: squat-  pull–PRESS – pull – OFF

A. Bench Press
5 X 5 @ 80%

B.  For time:
*Accumulate 3 min in HS hold, then
5 rounds:
40yd bear crawl
40 prisoner squats (hands behind head)

C. Accessory Work
Dumbbell Flies 3 x 12
Band Pulldowns 3 x 15

CSPORT

A. 25-15-10
Wall Balls
Weighted sit ups

400m run

B. 25-15-10
Knees 2 elbows
Cal row

400m run

C. 25-15-10
Ab wheels
Push press

400m run

D. 25-15-10
KBS
Lunges (per leg)

400m run

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